The Health Benefits of Ashwagandha

Withania somnifera, better known as ashwagandha or “Indian ginseng,” has been a traditional staple of Ayurvedic medicine for over 3,000 years. The herb has a wide range of activity that promotes physical, emotional and mental health, body rejuvenation, and longevity. It is known to inhibit anxiety and improve energy. Ashwagandha may also promote healthy fertility.[1, 2]

Ashwagandha for Energy

Long distance cycling is an endurance sport that requires aerobic fitness and energy. Many products have been developed to provide energy in a quick, easy form: gel packets, energy chews, sports drinks, and more. Generally, these products just provide extra calories, which are necessary if you’re expending energy but don’t actually support physical ability.

In 2012, the Faculty of Sports Medicine and Physiotherapy at India’s Guru Nanak Dev University conducted an eight-week study in which forty elite cyclists supplemented with ashwagandha. By the study’s conclusion, significant enhancements in both cardiovascular and respiratory endurance were reported.[3]

Perhaps even more importantly, research out of Malaysia found that when ashwagandha root extract was regularly administered to persons receiving chemotherapy, it had potential to relieve fatigue and improve their quality of life.[4]

Cognitive Benefits of Ashwagandha

In Ayurvedic medicine, one of the primary uses of ashwagandha root extract is to enhance memory and improve brain function. One of the mechanisms responsible for this effect is ashwagandha’s antioxidant action. Since oxidative stress contributes to neurodegenerative disorders, lessening oxidative damage may offer neuroprotection.

Multiple studies have been performed to evaluate the neuroprotective properties of ashwagandha root extract on rats and found that it may prevent some instances of memory impairment and oxidative stress on the brain.[5, 6]

Ashwagandha to Relieve Stress

Stress affects both mind and body and can be a strain that leads to underperformance. Most people will also testify that stress affects their quality of life. Ashwagandha has been documented in Ayurvedic and Greek medicine for its stress-combating properties.

The Department of Neuropsychiatry and Geriatric Psychiatry at India’s Asha Hospital orchestrated a randomized, double-blind, placebo-controlled study involving sixty-four subjects with a history of chronic stress. After separating the participants into control and study groups, the study group began supplementing with high-concentration, full-spectrum ashwagandha root extract. After two months, the study group reported significant improvements in all stress measurements and quality of life; all without serious side effects.[7]

Stress and Male Fertility

Additionally, stress is known to be a contributing factor for male infertility. Along with Tribulus terrestris, Ashwagandha is prized for its stimulating effects on fertility.

The Department of Biochemistry at C.S.M. Medical University conducted a study involving sixty infertile men who, however, did have normal sperm production. Participants were given five grams of ashwagandha root powder every day for three months. At the study’s conclusion, stress reductions and improvements in semen quality were observed and 14% of the participants’ partners ended up becoming pregnant.[8]